If you are not getting adequate sleep at night, it may cause you other health issues too. It maybe a temporary issue, you will feel the discomfort when you wake up the next day, right. While we sleep, our cellular level is repairs and eliminates all the toxins present in our body. It is highly recommended to have at least 8 hours of sleep daily; hence, you should practice yoga for good sleep at night.

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Lack of good sleep can be linked to many diseases like even cancer says Dr.Matthew Walker from his 20 years of research on Sleep.Below is the clip on the same.

It is very understandable that there are numerous responsibilities, which we need to handle. Busy schedules, family issues, professional commitments, we may also get stressed while balancing everything. Emotions like excitement, anxiousness, never ending problems, and the list goes on. All of these add up to our disturbing sleeping habits and get even worse.

Yoga can be your Savior if you are seeking help for your abnormal sleeping habits or insomnia. It will help you to unwind all your stress and tiredness before you go to sleep. Yoga for good sleep at night will definitely help you in getting back on track and wake up fresh.

Yogasanas for better sleep

Standing Forward Bends (Hastapadasana)

Pose: – It is easier to achieve this pose if you understand its meaning; Hasta means hands and Padah means foot, asana means posture. It may be difficult in the beginning for some people, but you will attain your target within days if you do it regularly.

Paadahasthasana is a pose which helps to get better sleep

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Traits: – Stretch the back muscles, increases blood supply, and makes spine flexible.

Cat Stretch (Marjariasana)

Pose: – Pose like a tabletop, and place your hands and feet like legs of a table. Let the spine move gently towards the floor. Now exhale and move your spine upwards, and curl your head downwards. Now inhale and come back to the initial position (tabletop).

this is a yogasana which is similar to breathing of a cat

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Traits: – Improves digestion, blood circulation, makes your spine flexible, and relaxes the mind.

Child Pose (Shishuasana)

Pose: – Sit down and place your hips on your heels, and you chest on your thighs. Touch your head on the ground or the yoga mat and breathe deeply.

child pose in yogasana

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Traits: – Calms the nervous system for a peaceful sleep.

Butterfly Pose (Baddhakonasana)

Pose: – Tuck both feet closely in a certain angle as shown in the image below. Start the movement of the legs like a butterfly flapping its wings. It is also known as Cobbler Pose as it is a position how they sit for work.

yogasana called baddhakonasana

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Traits: – Alleviates tiredness caused by standing or walking for long hours.

Forming Figure Four against the Wall (Sucirandhrasana Modified Version)

Pose: – Place one foot on the wall, and tailbone touching the ground. Move another foot its place ankle gently on the opposite thigh. Maintain the position for at least 2-3 minutes.

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Traits: – Proper blood circulation, and reduces stress.

Happy Baby Pose (Ananda Balasana)

Pose:- Lie down comfortably and hold you big toes of both feet, then slowly pull the heels straight or upwards so that it will pull your under arm. Hold the position at least for 2-3 minutes.

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Traits: – Gentle massage to the spine, relieves abdominal discomfort, and sound sleep.


Wrapping up

There is no point blaming your life for the stress that you create by yourself. Problems will keep coming one after another and you may have hundreds of reason to sleeping less. Yoga helps in improving the internal activities of your body, and helps in controlling your negative thoughts, which disturb your sleep. We have shared this bedtime yoga sequences, which have proven results, and hope that it works for you as well!
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